Wophika Red Snapper Ndi Garlic ndi Herbs Recipe

Chinsinsi chophwekachi chosavuta chophikacho chiphikidwa ndi kuphweka kophatikizana ndi adyo, batala, zinyenyeswazi zokoma, ndi tchizi za Parmesan.

The American Heart Association amalimbikitsa kudya nsomba zosiyanasiyana mobwerezabwereza pa sabata, ndipo chophimba chofiira ndi njira yabwino kwambiri yodyera zakudya zabwino. Ngakhale kuti si omega-3 fatty acids monga ena, ndizo zabwino. Zina mwazolowera m'malo opangira zofiira mu mbale iyi ndizo haddock, pollock, kododo wakuda, kapena mabasiketi.

Chinsinsichi chofiirachi chimakhala chophweka mobwerezabwereza kapena katatu kuti chakudya cha banja chikhale.

Chimene Mufuna

• 2 zofiira zofiira zofiira, pafupifupi ma ola 6 mpaka 8 aliyense
• Supuni 4 batala
• 1 clove apakati
• adyo, opanikizika kapena minced
• 3 kapena 4 akuponya msuzi wa Worcestershire
• 1/2 supuni ya supuni
• Chikiliyo kapena Cajun nyengo, kapena zokonda zanu zokondweretsa zokometsera, ndi mchere
• 1/8 supuni ya supuni ya tsabola wakuda wakuda
• Masipuni 1 mpaka 2 amachotsedwa mwatsopano
• parsley
• Supuni ya supuni imodzi inakulungidwa mwatsopano kapena mazira
• chives, zosankha
• Supuni 3 mpaka 4
• mkate wouma kapena wokonzedwa bwino
• Supuni 2 yatsopano yophika Parmesan tchizi, mwakufuna

Momwe Mungapangire Izo

1. Kutentha uvuni ku 400 F.
2. Malo otsekemera amalowetsa mu mbale yophika yomwe yapangidwa ndi mafuta ophika osakaniza.
3. Puloteni, sungunulani batala ndi adyo, msuzi wa Worcestershire, mchere wa Creole, tsabola, parsley, ndi chives, ngati mukugwiritsa ntchito. Ikani kutentha kwa mphindi ziwiri, kuti muphatikize oonetsera.
4. Gwiritsani mbali zonse za nsombazo ndi botolo ndi zitsamba zosakaniza.
5. Gwiritsani zitsamba za mkate ndi mafuta otsala ndi tizilombo ta Parmesan, ngati tigwiritsa ntchito; ikani pamwamba pa zilembozo.

1. Kuphika mu uvuni wokonzedweratu kwa mphindi khumi ndi ziwiri, malingana ndi makulidwe a zofiira zofiira. Nsomba zidzakhala zosavuta komanso zosavuta mosavuta ndi mphanda.

Kusintha kwa Malangizo

• Poyesa nsomba kuti mupereke choperewera, sungani foloko mu gawo lakuda kwambiri. Iyenera kufalikira mosavuta.
• Gwiritsani ntchito nsomba zoyera zosalala pang'onopang'ono. Tilapia, haddock, pollock, ndi cod ndi zosankha zabwino.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	653
Mafuta Onse	28 g
Mafuta okhuta	15 g
Mafuta Osatchulidwa	8 g
Cholesterol	168 mg
Sodium	1,569 mg
Zakudya	36 g
Matenda a Zakudya	1 g
Mapuloteni	62 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)